Relax. You deserve it, it's good
for you, and it takes less time than you think.
You don't need a spa weekend or a retreat. Each of these
stress-relieving tips can get you from OMG to om in less than 15 minutes.
1. Meditate
A few minutes of practice per day
can help ease anxiety.
“Research suggests that daily meditation
may alter the brain’s
neural pathways, making you more resilient to stress,” says psychologist
Robbie Maller Hartman, PhD, a Chicago health and wellness
coach.
It's simple. Sit up straight with
both feet on the floor. Close your eyes. Focus your
attention on reciting -- out loud or silently -- a positive mantra such as “I
feel at peace” or “I love myself.” Place one hand on your belly to sync the
mantra with your breaths. Let any distracting thoughts float by like clouds.(more after the cut)
2. Breathe Deeply
Take a 5-minute break and focus on
your breathing. Sit up straight, eyes
closed, with a hand on your belly. Slowly inhale through your nose, feeling the
breath start in your abdomen
and work its way to the top of your head. Reverse the process as you exhale
through your mouth.
“Deep breathing counters the
effects of stress by slowing the heart rate and
lowering blood
pressure,” psychologist Judith Tutin, PhD, says. She's a certified life
coach in Rome, GA.
3. Be Present
Slow down.
“Take 5 minutes and focus on only
one behavior with awareness,” Tutin says. Notice how the air feels on your face
when you’re walking and how your feet feel hitting the ground. Enjoy the
texture and taste of each bite of food.
When you spend time in the moment
and focus on your senses, you should feel less tense.
4. Reach Out
Your social network is one of your
best tools for handling stress. Talk to others -- preferably face to face, or
at least on the phone. Share what's going on. You can get a fresh perspective
while keeping your connection strong.
5. Tune In to Your Body
Mentally scan your body to get a
sense of how stress affects it each day. Lie on your back, or sit with your
feet on the floor. Start at your toes and work your way up to your scalp,
noticing how your body feels.
“Simply be aware of places you
feel tight or loose without trying to change anything,” Tutin says. For 1 to 2
minutes, imagine each deep breath flowing to that body part. Repeat this
process as you move your focus up your body, paying close attention to
sensations you feel in each body part.
6. Decompress
Place a warm heat wrap around your
neck and shoulders for 10 minutes. Close your eyes and
relax your face, neck, upper chest, and back muscles. Remove the wrap, and use
a tennis ball or foam roller to massage
away tension.
“Place the ball between your back
and the wall. Lean into the ball, and hold gentle pressure for up to 15
seconds. Then move the ball to another spot, and apply pressure,” says Cathy
Benninger, a nurse practitioner and assistant professor at The Ohio State
University Wexner Medical Center in Columbus.
7. Laugh Out Loud
A good belly laugh doesn’t just
lighten the load mentally. It lowers cortisol, your body’s stress hormone, and
boosts brain
chemicals called endorphins, which help your mood. Lighten up by tuning in to
your favorite sitcom or video, reading the comics, or chatting with someone who
makes you smile.
8. Crank Up the Tunes
Research shows that listening to
soothing music can lower blood pressure, heart rate, and anxiety.
“Create a playlist of songs or nature sounds (the ocean, a bubbling brook,
birds chirping), and allow your mind to focus on the different melodies,
instruments, or singers in the piece,” Benninger says. You also can blow off
steam by rocking out to more upbeat tunes -- or singing at the top of your lungs!
9. Get Moving
You don’t have to run in order to
get a runner’s high. All forms of exercise,
including yoga
and walking, can ease depression
and anxiety by helping the brain release
feel-good chemicals and by giving your body a chance to practice dealing
with stress. You can go for a quick walk around the block, take the stairs
up and down a few flights, or do some stretching
exercises like head rolls and shoulder
shrugs.
10. Be Grateful
Keep a gratitude journal or
several (one by your bed, one in your purse, and one at work) to help you
remember all the things that are good in your life.
“Being grateful for your blessings
cancels out negative thoughts and worries,” says Joni Emmerling, a wellness
coach in Greenville, NC.
Use these journals to savor good
experiences like a child’s smile, a sunshine-filled day, and good health. Don’t
forget to celebrate accomplishments like mastering a new task at work or a new
hobby.
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